• When: 2021-09-14
  • QIC: Canseco
  • The PAX: DARPA, Roadhouse, Booster, Duraflame, Buttermaker (R), Swanson, Wapner, Quisenberry, Simon Says, Canseco


Leg friendly – upper body “unfriendly” block beat down by Canseco

You need to add a widget, row, or prebuilt layout before you’ll see anything here. 🙂

Weather: Cool 66 degrees, perfect boot camp weather

The warm up:

Little baby arm circles x 10 IC both directions 

Windmill x 10 IC

Overhead hand claps x 10 IC

Micheal Phelps x 10 IC

Dirty bird x 10 IC

Plank, lay flat then extend arms into a trunk extension position

Lay on back and cross bent knee over opposite leg to stretch lower back 10 seconds each side

Hip thrusters x 10 IC

Merkins x 10 OYO

The thang:

Mosey to block pile and each pax grab 2 Blocks and mosey to basketball court

FIRST SET OF EXERCISES 

Merkins x 5
Overhead press x 5

Dips x 5

Walk over to playground and do pull up of varied degrees x 5

Then ladder up to 15 each exercise, increasing by 5 each time

SECOND SET OF EXERCISES 

Tricep press x 5

Bent over row x 5

Chest press x 5

Walk over and do pull up of varied degrees x 5

Then ladder up to 15 each exercise, increasing by 5 each time

 

THIRD SET EXERCISES, LADDERING DOWN

Merkins x 15

Overhead press x 15

Dips x 15

Walk over and do pull up of varied degrees x 5

Then ladder down to 5 each exercise, decreasing by 5 each time

FOURTH SET EXERCISES, LADDERING DOWN

Chest press x 10

Tricep press x 10

Bent over row x 10

Walk over and do pull up of varied degrees x 5

Then ladder down to 5 each exercise, decreasing by 5 each time

 

Return the blocks to the block pile and mosey back to the flag.

 

Announcements:

9/11 Challenge this Saturday on 9/18

Gauntlet the last 2 weeks in October 

Cheech 10k team relay – more details to come

 

Prayer requests:

Buttermaker’s uncles battling cancer

Swanson’s brother recovering from COVID

Quisenberry and family with Jennings and her continued recovery 

 

Devo: Luke 19:10 “For the Son of Man came to seek and to save the lost.”

 

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